U današnjoj epizodi "Tamelie želi da jedete zdravo", orijentirat ću se na doručak. Doručak je najvažniji obrok u danu. Jako je bitno ujutro dati svome organizmu šansu da primi dovoljno hranjivih sastojaka i tako vam osigura energije za cijeli dan. Stoga ću vam opisati svoju jutarnju rutinu i što ja radim kako bih se osjećala bolje.
In today's episode of "Tamelie wants you to eat healthy," I will focus on breakfast. Breakfast is the most important meal of the day. It is very important in the morning to give your body a chance to receive enough nutrients and so it can provide you with energy for the whole day. Therefore, I will describe my morning routine and what I do in order to feel better.
Htjela bih naglasiti da sam ja strašna spavalica i da jako volim produžiti san do 2 popodne ako treba, ali još više volim otići rano spavati i ustati se ujutro i započeti svoj dan normalno, kako i treba. Neko vrijeme sam imala odličan ritam, išla sam spavati oko 11 i budila se svako jutro u 7. Osjećala sam se izvrsno. No, okolnosti su me navele(čitaj: nove serije :D) da ostanem budna do 5 ujutro i totalno si izmijenim ritam. Cijeli taj period + moj blago poremećeni um + neke druge okolnosti su me dovele do toga da dobivam panične i da sam jako anksiozna. Tek u zadnje vrijeme sam počela razmišljati o tome koliko je važno dobro se naspavati i ujutro imati pošten obrok i tako započeti dan. Zdrav duh u zdravom tijelu. Stara, ali dobra.
I would like to emphasize that I am a terrible sleeper and I really like to extend my dream to 2 pm, but I still prefer to go to bed early and get up in the morning and start my day normally, as it should be. For a while I had a great rhythm, I went to bed around 11 and wake up every morning in the 7, I felt great. But circumstances have led me (better said: new series :D) to stay awake until 5 in the morning and that totally changed my rhythm. Throughout that time + my slightly twisted mind + some other circumstances have led me to the point that I would get panick atacks and I've become very anxious. Only recently, I have started to think about how important it is to get a good night's sleep and have a decent meal in the morning and to start the day like that . A healthy mind in a healthy body. Oldie, but goodie.
Dakle, kada se probudim prvo se umijem i operem zube. To mi pomaže da se osvježim, a usput održavam i oralnu higijenu.
Nakon toga obavezno popijem čašu vode, obavezno. Popiti čašu blago mlake vode ujutro na prazan želudac ima puno prednosti - pokreće rad vaših bubrega, vaš metabolizam, čisti vaša crijeva i daje mogućnost da lakše apsorbirate sve što ćete kasnije pojesti, pomaže pri mršavljenju, balansira cijeli vaš organizam. Čitala sam da Japanci imaju običaj popiti ujutro na tašte čašu vode, a ako oni to rade, znate da je to dobro :D Meni su sve te njihove navike užasno zanimljive.
Onda se spremam za doručak. Naravno da ujutro znam pojesti svakakve gluposti, ali trudim se jesti zdravo. Neke od namirnica koje ubacujem u svoj doručak su: zobene pahuljice, banana, bademi, jogurt, naranče, integralna peciva, raznorazni hranjivi namazi, lanene sjemenke i slično.
So when I wake up, first I wash my face and
brush my teeth. It helps me to refresh myself and I maintain my oral hygiene.
After that, I drink a glass of water, always.
Drinking a glass of slightly warm water in the morning on an empty stomach has
a lot of advantages – it helps you kidneys to star working, it's good for your
metabolism, it cleans your intestines and provides you with the ability to absorb
more easily everything you eat later, it helps you to lose weight, to balance
your whole body. I read that the Japanese tend to drink a glass of water in the
morning on an empty stomach and if they do it, you know it's good: D I love all
their habits and find them really interesting.
Then I get ready for my breakfast. Of course I
sometimes eat a lot of crap in the
morning, but I try to eat healthy. Some of the food that I eat for breakfast
are: oatmeal, banana, almonds, yogurt, oranges, whole grain bread, all kinds of
nutritious spreads, flax seeds and so on.
Zob je možda najbolja za započeti dan. Zobene pahuljice cjelovitog zrna su iznimno bogate vlaknima i kompleksnim ugljikohidratima, a imaju jako malo kalorija. Stvaraju osjećaj sitosti i jako su dobre u snižavanju kolesterola. Isto tako, za sve koji imaju problema s kožom (psorijaza, suha koža, dermatitis i slično), zob djeluje blagotvorno i na kožu, djeluje protuupalno. Zobene pahuljice su dobre i za ljude koji pate od šećerne bolesti. Osim toga, brzo se mogu i jednostavno pripremiti.
Oat may be the best to start your day. Whole
grains oatmeal are very rich in fiber and complex carbohydrates and have very
few calories. They create a feeling of fullness and are very good at lowering
cholesterol. Also, for those who have skin problems (psoriasis, dry skin,
dermatitis, etc.), oat is very beneficial
to the skin. Oatmeal is good for people who suffer from diabetes. In addition, it
can be quickly and easily prepared.
Osim što su dobre za doručak, možete ih koristiti i u glavnim jelima, za ručak. Mi ih kod kuće često stavljamo u krem juhe, a mogu se napraviti i izvrsni popečci od zobenih pahuljica. Ako proguglate malo, naći ćete stotine recepata, ukusnih i zdravih.
Besides being good for the breakfast, you can
use them in main dishes, for lunch for example. We have them at home often and
we put them in cream soups and you can make an excellent fritters from oatmeal.
If you search it on google, you'll find hundreds of recipes, delicious and
healthy.
Lanene sjemenke su druga namirnica koju bih htjela spomenuti. Mogu se kupiti u Konzumu, DM-u i svakoj trgovini zdrave hrane, jeftine su i dobre su za staviti u jogurt, možete ih posuti po mliječnom namazu ili bilo kojem drugom namazu, a mi ih kod kuće isto stavljamo u juhe, rižota i slično. Sadrže omega-3 kiseline koje su nezaićene masne kiseline i mogu vam pomoći da smršavite. Ukoliko ne jedete ribu, prebacite se na lan. Uz omega-3, bogate su vlaknima koja vam daju osjećaj sitosti i poboljšavaju vašu probavu. Možete ih izmiksati, ali ja ih ovako jedem, jer nisu tvrde. Meni one nemaju neki specifičan okus, uopće ih ne primjetim.
Flax seeds are other ingredient that I wanted
to mention. They can be purchased at Konzum, DM and any other health food
store, they're cheap and good. Yo can put them in yogurt, you can sprinkle them
on dairy spreads and we, at home, also put them in soups, risottos, etc. They contain omega-3 fatty acids and can help
you lose weight. If you do not eat fish, switch to the flax seeds. Along with
omega-3, they are rich in fiber, which gives you a feeling of fullness and can improve
your digestion. You can grind it, but I like eating them as they are, because
they are small and not hard to chew. To me they do not have a specific taste, I
don't even notice them while eating.
Treća namirnica s kojom je dobro započeti dan je banana. Ja ih inače ne podnosim, mislim da sam jedna od rijetkih. Ne volim ni miris banane, ni okus. Ali pokušavam ih što više ubaciti u svoju prehranu jer su nenormalno zdrave. Sadrže tri prirodna šećera - fruktozu, saharozu i glukozu, isto su bogate vlaknima, vitaminom B6, kalijem, željezom i pomažu u regulaciji šećera u organizmu. Izvrsno utječu na ljude koji imaju problema s depresijom jer sadrže jednu vrstu bjelančevine koju tijelo pretvara u serotonin. A svi znamo ako imamo puno serotonina, da smo i sretniji i zadovoljniji.
Budući da ja bananu ne mogu ovako samu pojesti, radim shakove od nje. Najčešće u blender stavljam jednu bananu, mlijeko, lan, cimet, žlicu meda, cornflakes od pira(spomenut ću ga malo niže) i malu žličicu spiruline.
To izblendam i popijem na slamku, jedva jedvice, ali popijem. I mogu reći, osjećam se izvrsno. Budem ponosna na samu sebe što sam uspjela iskonzumirati bananu, a osjećam se divno jer mi sve to skupa da mnoštvo energije.
Third food with which is good to start the day
are bananas. I can not stand them, I think I'm one of the few. I do not like
the smell of bananas, or the taste. But as many times as possible I try to put
them in my diet because they are abnormally healthy. They contain three natural
sugars - fructose, sucrose and glucose, they are also rich in fiber, vitamin
B6, potassium, iron and help regulate glucose in the body. They have excellent
influence on people who have problems with depression because they contain a this
type of protein that your body converts into serotonin. And we all know if we
have a lot of serotonin, that we are happier and more satisfied.
Because I can't it banana in its regular form,
I make smoothies. In the blender I usually put one banana, milk, flax,
cinnamon, a spoonful of honey, spelt cornflakes (I will
talk about this a little later in this post) and a small teaspoon of spirulina.
I blend that and drink it through a straw, I
fight with it, but I drink it. And I can tell you, I feel great. I'm proud of
myself that I managed to eat a banana and I feel wonderful because I have so
much energy.
E, dakle, cornflakes od pira - moje novo otkriće. Pir je jedna stara žitarica, bogata vitaminima A, B i C i mineralnim solima(ima kalija, kalcija, željeza i svega). Naravno, pomaže pri mršavljenju jer je i pir bogat vlaknima. Sadrži gluten, stoga pazite vi koji ne smijete konzumirati gluten, iako navodno često ga i podnose osobe koje imaju alergiju na pšenične proizvode. Ja sam našla u DM-u izvrstan cornflakes od pira koji je ukusan i zdrav. Da me ubijte sad, ne mogu se sjetiti koliko košta, ali možete ga naći na onom njihovom odjelu zdrave hrane, sigurno je da je malo skuplji od običnog tipičnog cornflakesa. Ali je puno zdraviji, vjerujte mi. Dugoročno se sve to isplati.
Spomenula sam bila i spirulinu, ali za nju ću napisati posebni post.
Now, spelt cornflakes - my new discovery.
Spelt(hulled wheat or dinkel wheat) is an ancient grain, rich in vitamins A, B
and C and mineral salts (has potassium, calcium, iron and so on). Of course, it
helps you with weight loss because it is rich in fiber. It contains gluten, so
make sure that you can eat gluten, although spelt can be eaten by individuals
who have an allergy to wheat products, allegedly. I found this in DM, it's
tasty and healthy. But kill me now, I can not remember how much it costs, but
you can find it at one of their department of health food, it is certainly a
bit more expensive than the typical plain cornflakes. But it's much healthier,
trust me. Long term it's all worthwhile.
I mentioned the spirulina also, but I'll write
a separate post for that.
Evo jedan dio mog doručka danas:
Here's a part of my breakfast today:
A evo i mini banana, mater jutros kupila, preslatke su :D
And here are mini bananas my mother bought
this morning, they are so cute :D
Na kraju, mogu samo reći da nisam ni ja savršena što se tiče te zdrave prehrane, ali trudim se koliko mogu. Pokušavam zdravije jesti i promijeniti neke navike. Jesti što manje šećera u obliku čokoladica i ostalog, što manje soliti hranu, jesti što više namirnica u svježem stanju.
Ja vam jako štekam s voćem. Od povrća jedem sve, ali voće... Slabo. To pokušavam promijeniti.
Ne jedem meso već 5 godina, ovo je šesta i u tom razdoblju sam par puta pregledavala krvnu sliku, nedavno sam baš išla vaditi krv i mogu vam reći da mi je sve u redu, u potpunosti sam zdrava. A kad se samo sjetim da sam kroz osnovnu i srednju školu imala puno problema sa željezom, sve dok nisam prestala jesti meso i prebacila se na povrće, zdravo, a tek fino.
I tako, htjela sam iskoristiti ovaj blog malo i u te svrhe, promovirati zdravu hranu jer je to najbitnije. Prava ljepota dolazi iznutra, u ovom slučaju iz onoga što jedemo. Ako samo malo promijenimo svoje navike, odrazit će se pozitivno na našoj koži i kosi i noktima.
In the end, all I can say is that I am not
perfect, and as far as a healthy diet goes, I try as much as I can. I'm trying
to eat healthier and change some habits. Eat less sugar in the form of
chocolate bars and other things, to put less salt on my food, to eat more food
in fresh condition.
I really have trouble with eating fruit. I eat
all of the vegetables, but fruit ... Poorly. I'm trying to change that.
I do not eat meat, for about 5 years now, this
is the sixth, and in that period of time I've examined my blood, I recently just
went to do a blood test and I can tell you that I am completely healthy. And to
think that I went through lot of problems with my iron level in elementary and
high school, until I stopped eating meat and switched to vegetables, which are
healthy and tasty.
Anyway, I wanted to use this blog a bit for
that purpose, to promote a healthy diet because it is the most important thing.
Real beauty comes from within, in this case, from what we eat. If we just
change our habits, it will reflect positively on our skin and hair and nails.
Za kraj, evo vam malo proljeća. Jučer sam se lagano šetala do bake i našla u ovom raju :)
In the end, here's a little springtime for
you. Yesterday, I walked to my grandmother's house and found myself in this
paradise :)
A sad se bacam na prijevod ovoga svega. Odlučila sam imati i engleske verzije svojih postova. Sve prevodim sama pa mi treba malo vremena, ali tako si vježbam engleski. :)
And now I have to translate all of this. I've decided to have english versions of my posts. I'm translating all of this by myself, it takes time but I can practise my English. :)
Pišite mi što vi volite jesti ujutro, kako izgleda vaš doručak?
Write me what do you like to eat in the
morning, what is your breakfast like?
Tipkamo se kasnije!
Talk to you later!
Tamelie
